Wednesday 140809

A. Snatch Grip Romanian Deadlifts 5-5-5-5-5

B. 4 rounds for time:
400 m run
50 squats

A. Good Mornings 8-8-8
B. Snatch Pulls 4-4-4-4
C. 3 Sets, alternating with partners:
250m Row
25 Air Squats

800 m run then
50, 40, 30, 20, 10
Double unders
Then run 800 m

(Photo credit: Lisa Haefner)

The best exercises you aren’t doing for your back (including snatch-grip Romanian DLs)
SquatRx blog on snatch-grip Romanian deadlifts (video)
Lu Xiaojun 170kg fast snatch pull (video)
Way down in the hole
CrossFit isn’t killing us
CFNYC WOD in the Park, THIS Saturday!

Here’s what’s on tap for Thursday’s classes:

Press 3-3-3-2-2-2-1-1-1

5 Rounds of:
Max repetitions Body Weight Bench
Max repetitions Pull ups


  • Jonathan D

    6:00am with Kyle:
    Snatch Grip Romanian Deadlifts: 95-115-115-135-115. On one hand, these sucked for me and I still don’t feel like I did all that great with them due to grip and form issues. On the other, Kyle was super helpful about tweaking it and now I have something new to work on!

    4x 400m Run/50 Squats: 13:11. I nailed this, though! Sometimes doing all those squat challenges in my spare time in hopes of having a shelf butt someday pays off in weird ways.

  • Dan Castillo

    7:20am Endurance WOD with Kate:
    WOD = 17:01. All DUs UB except for the round of 50 (tripped up on my rope). Sit-ups were quick and steady. It was awesome to run outside today.

  • michael saterman

    A: 95, 135, 155, 185, 205
    B; 12:55

    • Eric

      Nice pace this morning – show off. Just kidding.

      • michael saterman

        just lucky 🙂

  • Bennett

    720 Ex:
    A. Good Mornings 3 X 8: 65 – 95 – 95
    B. Snatch Pulls 4 X 4: 95 – 135 – 155 – 185
    C. 3 Sets alt w/ partner (250m Row / 25 Air Squats): 5:50

  • KyleF

    A: up to 115
    B: up to 175
    C: 6 mins with frank. We were both pulling about 1:35 pace for all rowing so transitions must have been slow…
    Ec: some bar and ring MUs

  • Eric

    Nice to start running again.

    7AM with Kyle

    A. 95-115-135-155-185
    B. 13.33

  • BenS

    A: 95-135-155-185-205
    B: 13:44

  • Shannon

    CFE 6:20 with Kate, time was 21:04. All double unders were unbroken, but the sit ups took longer than I would have liked, as did the run. Great to get back to running outside, but need to get faster. Pretty wrecked from this week, I think the handstand holds/shoulder taps from Monday had one of those “holy crap” 48 hour later impacts.

  • Are there no longer 12:30 Experienced WODs on Wednesdays?

    • Hari Singh

      The 6:00 AM, 7:00 AM, 12:30 PM, 5:30 PM, and 7:30 PM Experienced WOD’s are in the old Comp WOD’s slots on Mon, Tues, Thurs, and Fri.

  • Melissa

    Dropped in to Crossfit Sandbox in Santa Monica before a conference.
    1 mile run
    We warmed up with “baseline” – 4:55 (ugh rower was on 10 Damper)
    3 RM Backsquat- 143#. Not my max but the long flight killed my hips
    1 RM Bench 103# (tied my max – should have tried 108#)
    5 min AMRAP DUs: 183 or so. I rested too much, DUs are always my goat.
    1 mile run cooldown (to get home)
    Super friendly box but mostly all beginners and they all new CFNYC! 🙂

    • Matt Braunstein

      Oh, snap. I hit up Crossfit Sandbox in January. Still have a scar from climbing their stupid rope. I’m so moving to SM.

      • What no more Mr Mysterious?

        • Michael J. Bultman

          shhh you’ll give it away

        • Matt Braunstein

          Nobody knows who the hell I am on here anyways, so no need to be mysterious. Once my cover is blown, I will have to make a new username so that I can continue to post whatever I want while suffering no repercussions.

      • TheLumberingOx

        Who is Matt Braunstein?

        • Matt Braunstein

          Damnit, TheLumberingOx is beating me at my own game. Now I know how it feels.

  • Addie B

    7:20 exWOD w/ Chris:
    A. Good Mornings 3×8: 65-95-115. I have always struggled to do these loaded without hurting my vertebrae. Any suggestions? I’ve tried high/low positions and am having no luck with either.
    B. Snatch Pulls 4×4: 115-135-155-155. Need to make sure I get that full extension prior to the second pull. I’m really enjoying all of this strength/technique work.
    C. Didn’t score. Tried to keep my pace under 1:45. Got it closer to a consistent 1:40.

    • Avery W

      Addie – is it only with a barbell? When you say vertebrae, do you mean your upper back or lower back?

      • Addie B

        Hi Avery, yes, only when I have weight (the barbell) on my back. And I mean my upper back, right under where the barbell is placed. I can’t seem to get the bar in a position on my back where it doesn’t press right into my bone when I do the movement.

        • Avery W

          What Dan said, for sure. Gotta figure out a way to have skin+muscle of the upper back/traps take the brunt of the load and not any of the bony area of your upper back or neck. I like to think of shrugging up into the bar while simultaneously pulling my shoulder blades together – the upper back needs to actively work just as much as the lower back stays tight during the movement. Other than that if it’s really causing pain and you simply can’t find something comfortable you could do KB good mornings, but will not be able to load as heavy.

          • Addie B

            Thanks to both of you for the advice. I’ll certainly try working with my upper back next time and will switch to KBs if it’s still a problem.

    • Dan Castillo

      Hey Addie, are your shoulders, upper back and lats engaged the entire time the bar is racked? Ensuring that you’re not hunching over (maintain the lumbar spine), keeping a flat back, and engaging the shoulders (pulling back rather than letting the weight push your shoulders forward) as you do your good mornings will create a “shelf” for the bar to rest on. This happened to me too when starting to work with heavier loads, and Coach Sara told me to consciously think about these things. Hope this helps!

  • Andreas Kraus

    10am UWS:
    A: 75-85-95-115-135
    focused on technic instead of weight

    B: 16:25 with more like a 600m run

  • SGRDL: 125,135,145,155,165
    Row 250m, 25 squats: 1:30, rest 1:30…3 rounds.

  • Jay

    Can anyone recommend a great Chiropractor or Sport medicine doctor in Manhattan?

    • Sean M

      For a chiro – I’ve gone to see Chris Anselmi a bunch of times at the center for spine care & mobility. He’s familiar with CrossFit and does ART if you need that too.

    • Kristin

      Westside spine and sports medicine on 54th. Love them for chiropractor. Dr. Frank.

  • Elaina Gemelas

    7:20am Experienced WOD with Chris

    A. Good Mornings: all at 63 — Kept it pretty light. My lower back hasn’t been the same since the deadlifts in 14.3. Thanks to Coach Chris for showing me an excellent mobility stretch. The spot in my back is actually in worse shape than I thought.

    B. Snatch Pulls: 93-93-103-113

    C. WOD: Had to head out since I was cutting it close to get to work.

  • Jenny

    5:40 beginner with Sully
    A. 53-63-83-103-123
    B. 14:25 (ow, my legs!)

  • Abraham

    Semi irrelevant but:

    Today was my “independent study day,” aka did separate strength work. Biggest accomplishment was a 190 lb x 2 back squat, putting me in reach of my next milestone of a 200 lb back squat. And they were legit depth too! My biggest issue with a lot of the heavy lifting is honestly just psyching myself out. If the Open taught me anything, it’s that I tend to underestimate myself.

    Well, that, and to never complain about Fran because at least it’s not 14.5.

  • Steve BBQ

    4:00pm All-levels with Sully

    A (Good mornings): 95×8, 115×8, 115×8
    B (Snatch pulls): 145×4, 145×4, 145×4
    C: Done without a partner

  • ben

    Cfe wod: 18:08. Thought I would finish earlier. Could’ve been quicker with the sit-ups

  • Craig Bagno

    CFE – 23:17. Much slower than I’d have guessed/hoped. Surprised by how much time my situps took. I generally think of myself as good at ab-like objects.

    Beginner WOD – 23:03. The surprise here is how much better my air squats are getting. They’re no competitive advantage or anything. But less atrocious than they once were.

    Oh, also. Coach Joe and I agreed that being on the taller end of the spectrum isn’t much help in CrossFit. Now if we wanted to run for elected office… 😉

    • El Nacho Misterioso

      But being tall helps with the ladies. So you two got that going for y’all.

      • Craig Bagno

        ha. oh. yeah. right. it has done wonders for me so far. it is all i can do to fend them off. that’s why i started cross fit. self-defense. 😉

  • John E

    A) 135# focused on keeping legs straight all the way down; not heavy, but man, snatch grips are not great for the hands.

    B) 12:45

  • Will Choi

    Traveling this week for work. I did a WOD on (Thanks Andy!)

    3 minute AMRAP (6 rounds even)
    5 pushup
    5 situp

    1 minute rest

    5 minute AMRAP (6 rounds even)
    10 jumping lunges
    10 squats

    1 minute rest

    7 minute AMRAP (6rd +3)
    15 hollow rock
    15 superman

  • Alan

    4pm with Sully

    A: Snatch grip DL 95-105-105-115-115
    B: 12:45
    EC: Snatch pull 3×4 145lbs

    EC2 (aka CFE) – 14:04
    I tripped up once during the round of 50 and once again during the round of 40 in double unders. Other than that, unbroken.

  • Steve BBQ

    5:30pm CrossFit Endurance with Kasey

    16:21. Getting used to running again. Fun times!